Part A:

Single arm Press

6 x 1 Each Arm

20-30% pull-ups between sets

rows for scaling

Progression: increased sets from last week, only increase reps if last week was REALLY easy

Part B:

pike push up or elevated pike push up

L-sits (submax between sets)

3 rounds

4-6 reps into hold

rest between sets (hip mobility etc)

Progress from last week: increased repetitions per set and increased hold per set

Part C:

push ups (regular)

EMOM for 8min

increase by 1-2 reps from last week

Part D:

plank hold 1min

single arm overhead reach 10sec swap each arm trhoughout

rest 1min between sets

Every 90s. x6
3-position squat Clean

And then...

Every 90s. x6
2 Pause Split jerk
1 Split jerk

20min to find your
2RM hang snatch (knee)

0-8
1 Power clean

8-16
2 Front squat

16-24
1 Clean pull

3 rounds
10+10 pallow press (2-3 sec hold)
15+15 kb slashers @4/6kg
:30 side plank @5/10kg R/L
rest 2 min

Maastaveto 5x84%, 4x87%, 3x90%, 2x93%, 1x96%
-kunnon palautukset —> 5min

”Kuntopiiri” :)

Kulmasoutu käsipainoilla kulmasta x 15 /

Kohautukset käsipainoilla x 15 /

Tempaus käsipainolla x 15 per käsi

-5 kierrosta (1-2min tauot kierrosten välillä)
-voi tehdä myös kahvakuulilla

5 Rounds of:
30m x Sled push @ tough

5 Rounds of:
30m x Crossbody Carry @ tough

5 Rounds of:
4 x 15m Shuttle Sprint.

• 30mins to get this work done, split and rest as needed.

15/12 cal Row/Bike/AirRun
7 Burpee over bar (Lateral)
7 Thruster (50/35kg)